1lb of body fat is the equivalent of 3500 calories. In order to loose 1 lb per week you need to stop consuming or burn 500 calories per day.

Average woman's daily diet to maintain weight is about 2000 calories, average man's is 2500 calories.

So you need to cut your diet 500 calories per day(every day) to lose a 1lb per week. Or burn 500 calories per day everyday. Riding a bicycle burns between 300-500 calories per hour. 300 being normal ride, 400 being LT training, 500 all out TT ride.

Most people burn under 400 unless they have a heart rate monitor and a clue.

The majority of people cannot exercise 7 days a week and burn 500 calories each time. Therefore healthy weight loss is a combination of slightly lowering your caloric intake daily and increasing your total calorie burn through exercise.

Drinking less alcohol & soda and eating less(not all) carbs is the easiest way to lower daily calories. Not eating high density fats like cheese and nuts helps as well. The killer foods are things like chips & soda.

Slow is the way to go. If you start to starve yourself(below 2000 calories per day) , your body will change its metabolism, thereby holding onto the body fat in order to survive. Not good in the long run.

1 lb per week is reasonable, 2 lbs is possible(in a healthy manner) if you exercise everyday. Eating less is not .